Quad Killa!!
November 8, 2008
“But if serving the LORD seems undesirable to you, then choose for yourselves this day whom you will serve, whether the gods your forefathers served beyond the River, or the gods of the Amorites, in whose land you are living. But as for me and my household, we will serve the LORD.”- Joshua 24:15
SATURDAY 081107
Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.
Ladies working on some Form running and some aren't. Can you tell who isn't?
Buzz Word ”Functional Movements”
Have you ever heard of this term in a gym before? I’m sure you have! Well, many people think that just because you workout its considered “Functional”. Think about this what movement does one use to pick something from the floor SAFELY. The dead lift! How about from the floor to the overhead position Clean and Jerk or Press. These are functional movements. Sitting on a BOSU ball with dumbells performing presses is not considered functional movements in my book!
“Lynne”
November 7, 2008
Proverbs 1:33
“but whoever listens to me will live in safety and be at ease, without fear of harm.”
THURSDAY 081106
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Do you have the strength?
What is the Crossfit Method?
The crossfit method is to establish a hiearchy of effort and concern that builds as follows:
Diet- Lays the molecular foundations for fitness and health.
Metabolic Conditioning- builds capacity in each of three metabolic pathways, beginning with aerobic, then lactic acid, and then phosphocreatine pathways.
Gymnastics-establishes functional capacity for body control and range of
Weightlifting and throwing- develop ability to control external objects and produce power.
Sport-applies fitness in competitive atmosphere with more randomized movements and skill mastery.
Rest Day
November 6, 2008
“And he made known to us the mystery of his will according to his good pleasure, which he purposed in Christ, to be put into effect when the times will have reached their fulfillment—to bring all things in heaven and on earth together under one head, even Christ.”- Ephesians 1:9-10
Rest Day
Take this time to work on your flexibility. Go through a good warm-up or a run and then go through our Dynamic stretches!
Choose ONE of the following sports, then do.
Swim, Bike, Run, C2
3 rounds, next round starts after the 1 min rest.
20 sec on 20 sec off, 30 sec on 30 sec off, 45 sec on 45 sec off, 1 min on 1 min off.
Congrats to the Jones Family!!
November 5, 2008
- “This is also why you pay taxes, for the authorities are God’s servants, who give their full time to governing.”- Romans 13:6
- “This is also why you pay taxes, for the authorities are God’s servants, who give their full time to governing.”- Romans 13:6
WEDNESDAY 081105
Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps
Post rounds completed to comments.
Bria -Margret Jones 7.9lb 20 in Ya Crossfit!!
CAROLINA CROSSFIT’S new Fundamentals program is designed to help you expand on the basic knowledge and skills you learned in Foundations. At CAROLINA CROSSFIT we emphasize consistency before intensity, hence form, mechanics, and technique of the fundamental movements will be the primary objective of this class. The first 20 minutes of every Elements session is dedicated to one of the movements essential to CrossFit. Topics covered will include squats, deadlifts, presses, cleans, and rowing technique. In addition, you will participate in WODs specifically designed to get you in shape and meet the requisite benchmarks for advancement to our group classes.
Vote!
November 4, 2008
“MICHAEL”
3 Rounds For Time:
Run 800 meters
50 Back Extensions
50 Sit ups
Do you know the difference between Hip Extensions, Back Extensions, and Hip/Back Extensions? If not, you need to get to a fundamentals class!
Do you vote Republican or Democrat? Around here, it does not matter. That’s what makes CrossFit so great! CrossFit brings together people from all walks of life. In a CrossFit gym, people come together to suffer through workouts and encourage each other no matter what their beliefs may be, political or otherwise. The workouts do not discriminate, they punish all of us! So, get out there and VOTE today, and then get in here and crush the workout.
The lot is cast into the lap, but it’s every decision is from the Lord. Proverbs 16:33
More Pull-Ups !!
November 2, 2008
“But you are a chosen people, a royal priesthood, a holy nation, a people belonging to God, that you may declare the praises of him who called you out of darkness into his wonderful light.”- 1 Peter 2:9
MONDAY 081102
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Form and Perfect Technique has been adapted well at CCF!!
Recipes from our on Beth Morris!! Zoned Approved!
Thrusters 1-1-1-1-1-1-1
November 1, 2008
“I pray also that the eyes of your heart may be enlightened in order that you may know the hope to which he has called you, the riches of his glorious inheritance in the saints,”- Ephesians 1:18
SATURDAY 081101
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Great Lockout and extension Mrs. Sue!! You have come along way!!
Fundamentals Class starting at 10 am. Bring your money and get trained up!!!!
Whoa “Angie”
October 31, 2008
“Be self-controlled and alert. Your enemy the devil prowls around like a roaring lion looking for someone to devour. Resist him, standing firm in the faith, because you know that your brothers throughout the world are undergoing the same kind of sufferings.”- 1 Peter 5:8-9
FRIDAY 081030
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Recently engaged Matt Awtrey! Congrats
“FUNDAMENTALS CLASS”
We will start having these classes this saturday. Starting at 10 am - 12. You will leave the class with the knowledge of how the 9 basic movements are to be performed in all your workouts. It is imperative you attend at least on of these classes. We will no longer be teaching them as the new clients come in. It interferes’ with the classes and takes away from the other athletes who are working out. This is why we are developing the class. If you have any comments please direct them to me. We encourage all comments.
There is a cost for the fundamentals class. A fee of $75.00 will be asked for. The structure will be setup just like a “Crossfit Certification” one instructors and 6 coaches helping others get the movements!!
Gold Standard Fitness!
October 29, 2008
“ Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the LORD your God will be with you wherever you go.”
Joshua 1:9
“Top Performers”
CCF Chick Power Part 1
Gold Standard
The nation’s top Olympic coaches reveal their secret training tips. Tap into their power to build muscle faster, torch fat quicker, and avoid niggling injuries.
Despite all the corporate grandstanding, the saccharine profiles, and the cheesy music, we’re still drawn to the Olympic Games because they promise a glimpse of athletic perfection–that sinuous state of being when the outer boundaries of raw physical ability are reached and then exceeded ever so slightly. But the fact that such boundaries are breached raises a question: How can each generation of athletes become faster, stronger, and quicker…without doping? The answer is simple: They train with coaches on the absolute cutting edge of exercise science, coaches whose tips will help you build muscle, burn stubborn fat, and even recover in record time. You’ll find their secrets here. Beijing may be out of your reach, but a leaner, stronger, more energetic you is only a few weeks away.
Boxing: Larry Nicholson
USA Boxing’s developmental coach of the year in 2003 and current assistant coach for USA Boxing
Float Like a Butterfly
“Nimble feet will give you a leg up in any activity that requires quick changes of direction, be it backyard toddler chasing or pickup basketball with the guys. Place eight cones three feet apart in a line, and then do three sets of each of the following exercises: Weave through them at a sprint, weave through them while high stepping, jump over them with your feet together, and weave through them while facing sideways. You won’t find a better warm-up. We do it every morning before stepping into the ring.”
Develop Full-Body Strength
“Weights are great, but don’t underestimate the power of body-weight exercises. They provide you with a body awareness that you just can’t get with plates or dumbbells, and that translates into more explosive power in the ring and more agility in the real world. Unfortunately, most guys do body-weight exercises incorrectly. They focus on reps when they should really be concentrating on time. Rather than shoot for, say, three sets of 10 push-ups, do as many as you can in 30 seconds. Employ the same strategy with pull-ups, dips, and single-leg squats, resting for 30 seconds between each set.”
Olympic Lifting: Mike Burgener (Crossfit Olympic Lifting Coach)
Father and coach of Casey Burgener, the top-ranked U.S. power lifter in Beijing
Achieve Perfect Balance
“Along with flexibility and body control, balance is an essential component of weight lifting. The best way to bolster it is with an overhead squat. Stand with your feet shoulder-width apart and grasp a length of PVC pipe with a grip that’s slightly wider than shoulder width. Hold it eight to 12 inches above your head, keeping your chest out, torso erect, and heels on the ground. Press the pipe upward as you squat down as far as you can go without arching your back, and then rise up. Do three sets of five to 10 reps. Start doing it with a barbell when the PVC pipe becomes easy. You’ll strengthen your core, hips, and shoulders. You’ll also find it challenging to get out of bed the next morning.”
Keep Hitting New Heights
“When you hit a wall–say, spending a month at 180 pounds on the bench press–don’t train harder or attempt to force muscle growth by piling on more weight. Reduce your load by 10 to 20 pounds. In other words, if you want to bust out of a rut, undertrain for a week or two. Trust me on this one. If one of my athletes is tired, sore, or just not with it, I’ll reduce his load for a week to 10 days. More often than not, he’ll come back better than before and set records because his muscles were able to fully recover and repair themselves.”
Press, Push Press, and Push Jerk
October 29, 2008
Therefore, I urge you, brothers, in view of God’s mercy, to offer your bodies as living sacrifices, holy and pleasing to God—this is your spiritual act of worship.”- Romans 12:1
Wednesday 081029
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
T Shirts for sale!!! Dry Fit!!
Pound for Pound one Carolina’s Crossfits Stongest Athlete! Aaron Dupree Squat cleans 175lb at a BW of 145!
Press, Push Press, and Push Jerk.
All of the movements start in the same position and finish in the same posititon! The only difference is the way they get there. Press stright leg and press all shoulders and nothing else. Pushpress, Start with on the shoulders elbows down and Midline is rigid. Dip, Drive, and Press. Push Jerk, Dip, drive, press,, and re-dip.
Always finishing in the overhead posititon with arms, hips, and Knees locked!!
